Blend up Breakfast for a SMOOth Morning

I admit that although I am a dietitian, feeding my high school kids in the morning is very challenging. First, since their trip to school from Alpharetta to College Park in the morning can take over an hour, they wake up around 6:15, and what kid is hungry at that hour? Second, it seems teenagers are getting into the “let’s just stop and pick something up” mentality which, if left up to them, can get expensive and nutritionally unbalanced.

Since my daughter drives to school, we gave her a credit card for gas and emergencies.  Then I noticed that smoothies at $5+ a piece and what I can only think are exotic designer coffees and pastries started showing up on the credit card bills. Of course she had to get something for our forever-starving-son and her new partner in crime.  Apparently there was a disconnect somewhere in our definition of emergency. They were obviously getting tired of the same breakfast choices at home.

Therefore, we decided to go shopping for breakfast items that we could make more economically and with improved nutritional content.  One thing we agreed upon was smoothies (they proved a favorite since my daughter blew her entire monthly credit allowance in 2 weeks on them!). It took some experimenting since I am … ah … quite frugal and didn’t want to pay for frozen,  expensive prepackaged products. And surely a dietitian should be able to improve them nutritionally! After some trial and error, this is their favorite recipe to which I add half a whole grain English muffin and a half slice of cheese which they say staves off hunger until lunch.

In a blender, add:

• 1 Medium banana
• 1 1/2 Cups frozen whole strawberries
• 2  Scoops whey protein powder
• 1/2 Cup Greek yogurt (purchase  in 32 oz  size for best economical value)
• 2 cups skim milk (use Lactose free milk if lactose intolerant)
• 2 Tbsp 25% less sugar chocolate powder with added nutrients (optional)
• 1/4 Cup of your favorite lower sugar, high fiber crunch cereal (optional)
• 1/4 Cup cherry juice

Makes  4 (10-12) ounce servings at less than $1 a serving.

Blend everything together except cherry juice, until smooth, then at a low speed, gradually add cherry juice until desired consistency is reached.

You can refrigerate the unused portion and blend with a few frozen strawberries at another time.  Warning: the cereal will no longer be very crunchy if you use it.

Note: Almost all the sugars are natural from fruit and dairy. There is very little added “sugar,” about 6 grams which can be avoided by using plain Greek yogurt and eliminating the chocolate powder and cereal.

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Guest blog by Angelo Capozzoli.

 Angelo Capozzoli is a Registered Dietitian and president of Southeast Clinical Nutrition Centers, Inc., an Atlanta practice of registered dietitians who help people with chronic diseases manage them through Medical Nutrition Therapy (MNT) and lifestyle changes.

Delve into the Dairy Case – Part 2

Have you taken time to peruse the daily aisle lately? Have you noticed the variety of delicious, healthy and convenient items? Last year I blogged enthusiastically on dairy innovation and the exciting new dairy products available in local markets.  Since that time, even more products have been created, making it easier to meet the 2010 Dietary Guidelines recommendations to consume 3-Every-Day of dairy.  On your next trip to the grocery store, linger a little longer in the dairy aisle and try something new.  Below are some of my top recommendations.

• Frush Yogurt Drinks:  These make a great grab and go breakfast, delicious after school snack or nutrient-rich post workout drink.  Mixed with fresh fruit and packed with protein, calcium and probiotics, drinkable yogurt is a great addition to your diet.  Look for similar products by Dannon and Siggi’s.
• Milk Bites: These make an appearance everyday in my picky eater’s lunch box and only the wrapper returns home.  Not only do they contain 5 grams of protein, but they have as much calcium as a glass of milk, making them a healthier choice than your average granola bar.  Because they contain real milk, you will find them in the dairy case.
• Frozen Greek Yogurt Bars:  The Greek yogurt craze continues in a frozen form and with summer right around the corner, what can be better than frozen yogurt on a stick?  Boasting 6 grams of protein, 15% of the recommended daily allowance for calcium and only 70 calories, you must find a spot for these treats  in your freezer.   And while you’re at it, pick up their frozen Greek yogurt smoothie blends.

Click here to learn about some of the newest dairy products on the market. Do you have a favorite dairy find?

Laura Buxenbaum, MPH, RD, LDN

Get Healthy, One Kitchen Gadget at a Time

House hunting is my new past time, as my husband and I are looking for a home. While at times, the process is trying, there is a bright light at the end of the tunnel: we will finally be reunited with all of our wonderful kitchen gadgets that have been in storage!

Many of the gadgets and appliances that we own have multiple purposes: they are functional, appealing to look at and help us eat better. Here is a list of my top favorite kitchen gadgets and appliances that can help you eat healthy:

Blender

Whether you’re whipping up a delicious smoothie or making a creamy vegetable soup, blenders are the perfect appliance for quick and easy preparation.

Storage Containers

Research has shown that those who prepare meals ahead of time have better control of calories they consume and better success with weight loss. Make a large batch of food over the weekend and divide it into storage containers to pull out throughout the week for lunch or dinner.

Cast Iron Skillet

With the rise in popularity of Meatless Mondays, more Americans are looking for other sources of protein and iron. Include milk, cheese and yogurt into your meals for high-quality protein and 8 essential vitamins and minerals. For the iron that you may be missing, believe it or not, try using a cast iron skillet. The trick is the higher the acidity of the food and the longer it is cooked, the more iron is transferred into the dish, like this Spicy Tomato Soup.

What are you favorite gadgets for healthy eating?

Lanier Dabruzzi, MS, RD, LD

Smooth Operator

Smoothies are growing in popularity thanks to places like Smoothie King and Planet Smoothie. Many schools are now serving smoothies to students as well. There are many benefits to students and schools by serving smoothies which include:

• A quick grab-n-go breakfast option for students.
• Increased revenues for school meal programs.
• A nutrient-rich a la carte item.
• Offers students dairy plus fruit which meet all four of the Dietary Guidelines for “nutrients of concern.”

There are new regulations for what qualifies as nutritious offerings for school lunch lines. Additional guidelines have now been released and blended smoothie ingredients are now acceptable as a nutritious beverage, which is good news for schools and students!

Schools can apply for grants to cover the cost of heavy-duty blenders which can whip up a batch of smoothies in a jiff. For more information, contact our school staff for information on how your cafeteria can receive a smoothie kit  and learn how  you can start your own Smooth & Smart smoothie program.

Tracy Noerper, MS, RD, LDN, SNS

Snow Day?

The weather outside has been frightful! For many families, snowy days mean no school. No school can lead to bored kids and frustrated parents (I know, I’ve been there)!  So why not take the snow day as a chance to have fun with your kids in the kitchen? After all, cooking with kids has many benefits. My three year old has recently taken an interest in helping me in the kitchen. Below are some of our favorite items to make together. 

1. Make your own pizza – We often have MYOP night on Fridays, but snow days are a great time to let children do this as well.  You can use a prepared pizza crust, English muffin or whole wheat pita. Let the children layer the sauce, low fat cheese and toppings of their choice. Some of our favorite toppings include mushrooms, turkey pepperoni and red peppers. 
2. Fruit Smoothies – It doesn’t have to be summertime to enjoy a healthy and refreshing smoothie. Not only are smoothies easy and fun to make, they are a great way to fill little tummies with nutrient rich foods such as yogurt, milk and fruit. Let kids create their own or get your creative juices flowing with these recipes.
3. Snowballs on a Stick – What kid (and parent) wouldn’t love to make and eat these?  Everything in moderation, right?  Round it off with a mug of Chocolate Comfort. After all, milk is loaded with high quality protein, calcium, potassium and vitamin D, all nutrients that children need more of in their diet.

Enjoy some quality time with your kids in the kitchen this winter. Then go outside and build a great big snowman!

Laura Buxenbaum, MPH, RD, LDN

Summer Harvest

Oh the fruits of summer – so sweet and juicy, especially the berries. During the summer months, I find strawberries and blueberries irresistible. I also love that they are so affordable during their peak season.

Blueberries are an excellent source of fiber, vitamin C and antioxidants. Try this blues buster smoothie made with yogurt and berries. It’s delicious, refreshing and a great way to use up those extra blueberries on hand. To make summer last, I often buy extra containers of blueberries and freeze them for use in baking during the fall and winter months.

Strawberries are equally delicious and can be very versatile: eaten alone, sliced in salads, within a yogurt parfait or as a topping on waffles. If you are looking for a healthier version of a summer standard, try this mouth-watering Strawberry Yogurt Shortcake.

Stumped on ways to include berries in your diet? Jump start your day with a healthy breakfast including berries. A nutrient-rich breakfast or mid-morning snack break like this Patriotic Parfait is easy and uses only a crumbled bran muffin topped with low-fat vanilla yogurt, sliced strawberries, blueberries and chopped walnuts. Enjoy!

Tracy Noerper, MS, RD, LDN, SNS

Get Blue!

July is full of action packed activities.  We set off fireworks and celebrate the Fourth, head to the beach for family vacations and enjoy fresh, sweet corn on the cob, juicy watermelon and homemade ice cream.  But did you know that July is also National Blueberry Month?   I certainly don’t mind a month to celebrate this powerhouse fruit!  Blueberries are a delicious nutrient rich, low calorie food.  With only 80 fat free calories per cup, they provide 14 percent of your daily fiber needs and a quarter of your vitamin C!  Additionally, studies conducted at the USDA Human Nutrition Center have found that blueberries rank  No. 1 in antioxidant activity when compared with 40 other fresh fruits and vegetables. Blueberries contain powerful phytochmicals which provide protection against cancer, heart disease, urinary-tract infections and memory loss.  That is enough to convince me to include this phytonutrient superstar in my meals and snacks, not just in July, but all year round.

Some of my favorite quick and easy ways to eat blueberries are on top of whole grain cereal, mixed in yogurt, whirled into smoothies and just by the handful.  They are also a great fruit to add to a recipe.  I love starting my day with a warm blueberry muffin and a glass of ice cold milk.   And what is better on a hot summer day than a refreshing smoothie made with blueberries and calcium packed yogurt?  While we often think of incorporating blueberries into muffins, pies and smoothies, they are also a delicious ingredient in salads.  The options are endless, so come on and celebrate National Blueberry Month with me!

Laura Buxenbaum, MPH, RD, LDN